Kale the Superfood is in the House. I have been learning about Cherries and Cherry juice to combat Gout. Another food that has been on my radar has been Kale. Yesterday, I decided it was time to begin the journey and learn how to enjoy Kale.
A few very important facts about Kale. Do not buy the Kale that has been sitting out on display. Ask the farmer for Kale from their cooler or fridge. Kale will last for 5 days after you bring it home. Keep it free from moisture and store in a bag with the air removed if possible.
Today I added Kale to an Italian Sausage and Sauerkraut sandwich. This was not the best way to eat Kale as I had already learned from Clinton and his wife the newest produce vendors to the Conroe Market. Here are some suggestions they offered.
A kale smoothie is a great idea for newbies who aren’t quite used to the veggie’s texture (everything tastes better blended up!). In a blender, throw in two bananas, a handful of kale leaves, 1/2 cup of water and two ice cubes. Blend it up and taste. You can play with the ingredients, adding more or less of each, as you figure out what you like best.
Better Than Lettuce
Mixed greens are healthier option than romaine lettuce and kale is even healthier still. To adjust to the flavor and texture, start off lacing your normal salad with a handful of kale. Then, as you get used to it, use more kale and less lettuce. Prepare your leafy green bed like so: Separate the leaves from the thick stems and chop. In a large bowl, mix kale with lemon juice, a drizzle of oil and a pinch of kosher salt. Massage for two to three minutes until the kale starts to soften and wilt (for a softer texture). Then toss in your extras and dress according to taste.
Some studies find that kale offers cholesterol-lowering benefits if it’s steamed before eaten. First, separate the leaves from the thick stems and chop finely. Put the kale in a steamer basket above a pot of water. Add a garlic clove (finely minced), bring the water to a boil. Cover the pot and reduce the heat to steam the kale for about 10 minutes or until the leaves are tender. Plate the kale and dress with a dash of oil, salt and pepper.
Potato Chip Alternative
Greasy—and salty—potato chips are bad for you but these kale chips are good for you and will help satisfy your junk food craving. Preheat an oven to 350 degrees. Line a cookie sheet with parchment paper. Wash and dry kale. Then, use kitchen shears to cut the leaves into bite size pieces. Drizzle kale with olive oil and sprinkle with seasoning salt. Spread the kale out on the parchment paper and bake for 10 to 15 minutes until the edges brown but are not burnt.
To get the most health benefits from kale, let sit for a minimum of 5 minutes before cooking. Sprinkling with lemon juice before letting them sit can further enhance its beneficial phytonutrient concentration.
The potato chip or Kale Crisps I will try later this week. I understand though that the steam method is the best method and here is why. When we eat kale, the fiber-related nutrients interact with bile acids in the intestines and prevent the bile acids from being emulsified with the fat. Our livers use cholesterol in the production of bile acids. Bile acids are used in the body to aid with digestion and the absorption of fats through a process known as emulsification. Kale interacts with the bile acids, helping the body absorb more cholesterol.
The fiber-related components in kale do a better job of binding together with bile acids in your digestive tract when they've been cooked (cooked (steamed, sautéd or boiled). Cooking breaks down the fiber in kale, helping them interact with the bile acids. When the binding process takes place, it's easier for bile acids to be excreted, and the result is a lowering of your cholesterol levels. Raw kale still has cholesterol-lowering ability--just not as much.
Other good Benefits of adding in Kale to ones diet.Kale's nutrient richness stands out in three particular areas: (1) antioxidant nutrients, (2) anti-inflammatory nutrients, and (3) anti-cancer nutrients I will continue to enjoy the taste of many gout fighting fruits including Apples, Apricots, Berries,Cherries, Cantaloupe and Papaya. And add in Kale the Superfood. Care to join me?